Friday, December 8, 2017


Friday, December 8, 2017

Inclement Weather and Holiday Schedule Notes:
Please visit the WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
Saturday, December 23: 10am WOD 50 Cap
Sunday, December 24: Closed
Monday,December 25: Closed
Tuesday, December 26: 10am WOD 50 Cap

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link:


Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link:


Handstand Push ups
5 x 5 Development
*Box, Pike or seated DB Press

RX+ 5 x 3strict + 6 Kpping wtih 4″/2″ Deficit
RX: 5 x 3strict + 6 Kpping
Fx: 50 kipping for time
15:00 Cap

Partner WOD:
1 Working/1 Resting, Alternating every 30 seconds until movements completed
50 Power Snatches 115/80, Fx: 95/65
50 Toes to Bar
50 Overhead Squats 115/80, Fx: 95/65
50 Cal Row
50 Shoulder to Overhead 115/80, Fx: 95/65

Rx+ 135/95